Is the Mediterranean diet a healthy diet?

25 October 2023

The traditional Mediterranean diet reduces the risk of depression and the possibility of developing Alzheimer's disease, but it is not as beneficial for the heart and blood vessels as many people think. Let's understand the intricacies.

What is the essence of the Mediterranean diet?

This is not a diet, but rather a food system that has developed in the region near the Mediterranean Sea, food culture, eating habits that characterize the Greeks, Italians, Spaniards and Moroccans. People started talking about the benefits of the Mediterranean diet in the 1960s, when data showed that deaths from cardiovascular disease in Greece, France and Italy were lower than in the United States and Northern Europe. Many experts believe that it is a problem of differences in eating habits.

Only a few of the world's food systems are scientifically recognized as world heritage:

Mediterranean Diet,
food on the island of Okinawa,
Scandinavian mode.

All these approaches are united by the absence of strict restrictions, strict schedules and regulations and attention to local food culture and products. Let's think about how the diet was built near the Mediterranean Sea and whether it is possible to repeat the effects of the diet in our country.

Foods to include in your diet

Common diet foods:

olive oil;
olive;
hummus;
fresh vegetables, berries and fruits;
plain yogurt and cheese;
garlic, onion;
Fish and seafood;
vegetables - thyme, rosemary, oregano, basil;
white bread, pasta;
Red wine.

Foods to Avoid

Eggs and meat are very limited on this diet. Pastries, breads and pastas are best made from whole grains. The best desserts are fruits, honey, nuts, and not store-bought sweets with trans fats. Avoid anything that has been transported from the other side of the world for a long time and stored in the refrigerator. There is no need to consume less butter, fatty dairy products, and cheese. More fresh vegetable salads with added protein.

Mediterranean food culture is based on certain habits associated with the lifestyle of the local population. This habit also affects health, including mental and emotional:

spend a lot of time with family,
often visit parents,
leaving an unhealthy and complex diet,
respect culinary traditions,
cooking and eating together, often outside the home,
using fresh local products from the market,
Live an active lifestyle, walk a lot and do physical work.

Overall, the Mediterranean diet is considered one of the healthiest and most balanced in the world, and Mediterranean people are known for their health and long, active lives.

Is it possible to lose weight with this diet?

Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that their diet alone guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to lose extra weight need to reduce the amount of fat. At the same time, a diet based on food prepared at home from fresh ingredients helps control and maintain weight. Separately, scientists noted the benefits of such a diet compared to a low-fat diet: in the control study group, those who added olive oil to their diet lost the most weight.

For noticeable results it will take at least 5-6 months. But weight loss will happen comfortably and unnoticed, without suffering, hunger, sudden weight jumps and setbacks, and the lost kilograms will not return.

Myths about the Mediterranean diet

Myth 1: Good for the heart

A recent review of the results of 30 studies on the effect of the Mediterranean diet on the risk of heart attack and stroke did not show excellent results. It is impossible to say anything for sure about the effect of nutrition on the cardiovascular system: in some cases it lowers blood pressure, but does not save you from a stroke, in others it reduces the content of "bad" cholesterol in the blood, but only by 10%, which is slightly insignificant compared to the drug effect.

Myth 2: You must drink wine every day

Regular consumption of wine, especially red, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a glass a day, and in some studies less, up to 15 grams. And this only applies to people who are completely healthy without any chronic diseases. Regardless, the cult of wine is one of the most controversial aspects of popular dieting, and belief in its magical powers has the potential to do more harm than good.

Nutritionists also advise not to forget the benefits of split meals 5-6 times a day: the Mediterranean region is more characterized by a different rhythm with a late and meager breakfast, a break for a nap in the afternoon and a rich late dinner.

Myth 3: You must eat regional products

The great benefits of the Mediterranean diet come from foods from specific regions:

olive oil and seafood rich in healthy fats,
avoiding sugar and a large amount of fiber in vegetables and fruits is good for the gastrointestinal tract,
Whole grains have anti-inflammatory effects and keep your energy levels high throughout the day.

Unfortunately, we live far away and receive all the same products in a form that is far from original, damaged during transportation, processed, etc. Although our climatic conditions are different, some Mediterranean products can actually be replaced with more common and affordable ones, just by adapting the diet for our region: cod, mackerel or herring, buckwheat, pearl barley, oats as whole grains, kefir and yogurt instead of yogurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterols and vitamin E than olive oil. And make sure you eat more berries, vegetables and seasonal fruits.

The balanced nutrition program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, a balance of nutrients, healthy fats and whole grains.

A healthy and balanced diet helps maintain slimness, tone, good spirits and good health, improves performance and lifts your spirits. You can choose the calorie content you want or order gluten and lactose free options.

Benefits of the Mediterranean diet

The secret to healthy eating is not just nutrient balance. There are several areas of health where the potential of the Mediterranean diet is particularly impressive:

mental health,
mental health of the elderly,
prevention of cancer.

The traditional Mediterranean diet reduces the risk of depression, especially compared to a diet rich in fat and carbohydrates. The risk is 33 percent lower than those who love fatty, sweet and fast food. According to one version, this is due to how the microflora in our intestines affects the body as a whole and especially the brain.

Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect the neurotransmitters responsible for mood regulation. On the other hand, the study itself may simply be confounding cause and effect: people in a bad mood are indeed more likely to eat poorly and eat more sweets; maybe depression is the main thing, not nutrition.

Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that lovers of this type of diet are 15–35 percent less likely to develop senile dementia and have a lower risk of developing Alzheimer's disease.

Finally, limiting sugar and red meat in the diet reduces the risk of cancer. A review of research over the past 10 years found that foods in this region are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow the development of cancer cells.

The disadvantages and harms of the Mediterranean diet

The principles of the Mediterranean diet are consistent with WHO recommendations. By giving up junk food, a person usually loses weight, but smoothly and slowly, without dangerous or harmful side effects.

Perhaps the only drawback of the diet is the high cost of quality products. In addition, in winter, in our latitude, it is difficult to eat fresh fruits and vegetables every day, or to find fresh fish every day.

And the harm, as in any other diet, is associated with a lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the products are used the freshest.

Otherwise, there are no contraindications to the Mediterranean diet, except for intolerance to certain foods. It should be tried with caution only by those with liver or gastrointestinal disease. It is necessary to consult with your doctor and nutritionist first.

Tips for creating a Mediterranean diet

The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of the secrets is healthy local products. It may be difficult to find a replacement in the northern area.

The diet includes three main meals - breakfast, lunch and dinner. You can snack on something harmless: fruits, vegetables, nuts, seeds, berries or yogurt without added sugar.

An important part of the Mediterranean food culture is healthy habits that have a positive effect not only on physical but also on emotional health. For example, likes to get together with family and cook. Try it

cooking with friends and relatives,
attend cooking classes and master courses,
organize themed dinners and parties.

In this way, pleasant emotions will be added to the healthy food in the diet. Another important component of the Mediterranean lifestyle is physical activity. You need to move at least 30 minutes a day: walk, dance, climb stairs, do housework. Weekends are best spent outdoors and socializing.

The daily use of wine in the diet can only benefit completely healthy people and in very moderate quantities. As a rule, no more than 150 ml of wine per day is safe for women, and no more than 200 ml for men. If there is minimal risk, the health hazards may outweigh the benefits. If there is any doubt, it is better to avoid alcohol altogether.

Remember, even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful for preventing cancer.